Wednesday, September 26th

Rest Day. (Missed a test day? Make it up today!)

*Join us this Saturday at NuLu Fest just a block up on Market Street!  NuLe Fest starts at 11:00am so get in class first then head to NuLu.

*Next Saturday, October 6th, we will host a nutrition seminar starting at 11:00am.  This is free for our members but you are welcome to invite friends.  Non members will only pay $25.  This should last about an hour and a half.  This will be the same, individual specific guidelines Daniel has successfully used with numerous personal training clients as well as CrossFit members through the years.  There will be no advocating of crazy fad diets, or of the latest miracle supplement (that doesnt exist).  Just useful, well established information for individuals to change their eating habits in order to gain muscle, lose bodyfat and recover from intense workouts.  All while allowing room for eating the foods you crave from time to time!

Monday, September 24th

Test Week

Max Height Box Jump 1-1-1-1-1 to 1RM

Deadlift 1-1-1-1-1 to 1RM

then,

21-15-9-6-3 reps each of:

Deadlifts (225/155)

Box Jumps (30/24)

*compare to 10/25/16

Bonus Tests: 

A. 50 Calorie Bike for time.

B. 75 Calorie Ski Erg for time.

Friday, September 21st

Test Week

Bench Press 1-1-1-1-1 to a 1RM

Weighted Strict Pullup 1-1-1-1-1 to a 1RM

then,

800M Run

21-Bench Press (Men-bodyweight/Women-60% bodyweight)

21-CTB Pullups

400M Run

15-Bench Press

15-CTB Pullups

200M Run

9-Bench Press

9-CTB Pullups

For time.

*compare to 12/19/17

 

*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Thursday, September 20th

Test Week starts today!

Back Squat 1-1-1-1-1 to a 1RM

Weighted Pistol 1-1-1-1-1/leg to a 1RM

then,

The Crippler

30 Back Squats (225/155)

1 Mile Run

or 

The San Fransisco Crippler

30 Back Squats (225/155)

1000m Row

*compare to 10/23/17

*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Wednesday, September 19th

Last Day Of Deload Week

DB Push Press 12-12-12

DB Rows 12-12-12

then,

21-15-9 reps each of:

HSPU’s

Pullups

9-15-21 reps each of:

DB S2OH (40/25’s) (RX+ 50/35’s)

Ring Rows

for total time.

*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.

Monday, September 17th

Deload Week

Single Arm KB Front Squats 12-12-12/arm

Hamstring Curls 12-12-12

then,

18:00 AMRAP of:

10-KB Cleans w/Right Arm (53/35)

50ft Walking Lunge w/KB at Chest

10-KB Cleans w/Left Arm

50ft Walking Lunge w/KB at Chest

30-Situps

*compare to 5/3/17

 

*The next Strength Program starts on 9/23.  For more info email Eric at Fallscitystrength@gmail.com.